I think I’ve broke it down already? What don’t you understand?
If you’ve got carbs in your blood, you won’t ‘burn/lose’ fat. Eat carbs, insulin will be high. Glucagon is low when insulin is high.
Glucagon stimulates/moves(? bad terminology) fat cells/adipose tissue/body fat.
Do you weight train?
The CKD has a carb refill. It tastes good, stops you eating bad food. But it’s for muscle energy. You carb refill after a weight training week. The carbs get stored as muscle glycogen, instead of being passed through liver, which would cause fat gain.
After your carb load, glycogen is at e.g 170 mmol/kg. You weight train to bring it down to 70 mmol/kg, because at 70 mmol/kg fat burning increases.
Try follow the weights routine on the link I posted up.
Mon: weight training upper body
Tue: weight training lower body (make sure you’ve trained full body by Tuesday)
Fri: training, circuit or heavy, bring down glycogen a bit more before carb up. Carb up starts today, about 5pm.
Sat: nothing, carb up ends 12pm midnight.
Sunday: light/low intensity aerobics to ‘reenter’ ketosis, low intensity work uses fat for fuel
Then take your bodyweight
Maintenance cals 15xbodyweight in pounds/lbs (I think it was).
Protein 0.9xbodyweight in pounds/lbs = GRAMS per day you’ll eat
Say maintenance cals is 2000. Say you eat 1000 cals protein. ‘The rest’ would be 1000 cals of fat (1000 x 9.5 for daily gram intake). You’d get 9500 grams of fat per day, then you’d take 500 calories out of the fat.
After, you progressive drop calories of fat until you think you’ve lost enough fat.
Diet numbers are an example, don’t use that amount, get your numbers based on your bodyweight.